WOD

Friday – July 1, 2016

Strength:
EMOM x 10
Jerk x 2 reps

Conditioning:
AMRAP 14
20 Deadlifts @ 135/95
20 Wallballs @ 20/14
20 TRX Mountain Climbers + Tuck

or

GRANITE GAMES 16.5

BOOTCAMP
4 Rounds
Prowler Push 100m
25 Burpees
25 Step Ups


"Throw your hands in the air if you's a true player" -BIG

..Or one hand if you's "werking"(see what I did there) 

It's Friday! 

Thursday – June 30, 2016

ROMWOD : 20-30 Minutes

Strongman:
-400m KB Farmers Carry
-100m one-arm KB overhead walk each side
-800m Prowler Push

Long and Slow:
Row or Bike 40 minutes

Skills: 20 Minutes
Practice playing!
Try forward rolls, handstands, cartwheels, whatever you want! Hang from a bar. Shoot some hoops or go "Rowling". Whatever it is have fun and move

MOBILITY IMPROVES POSITION,
POSITIONING IMPROVES PERFORMANCE!

BOOTCAMP
10 Rounds
:45 sec Slamball
:45 sec Ab Work (plank,sit-up, ect.)

See PJ stretch! Be like PJ! Not like Tripp or Ann or (your name here, I'll catch you)